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Healthy Canned Soup Options

January 24, 2021   11 Comments

These healthy canned soup options are not all in cans. I can be accused of false advertising but I felt I had no choice.

Healthy Canned Soup Options

The world of canned soup has changed since I last took a look in 2011. Ten years is a long time in the food world and it was time to do a new review since the landscape had altered.

One of the big changes is that now there is soup in cans, jars, and plastic bags - which I think is a good thing. Many canned soups taste like the can which is why I make my own Healthy Soup Recipes.

Sometimes, you don’t have time to cook or you are sick to death of chopping vegetables. If it tastes good and it is good for you - why not pour it out of a can?

The biggest problem with these soups (except for the Amy’s low sodium) is the amount of sodium. I would not call these amounts of sodium healthy - especially if you have heart disease. Basically, I wouldn’t eat these every day or even every other day. I would aim for once per week.

But, other than the sodium - you have beans, vegetables, and no bizarro ingredients to turn you off of these options. The only problem is going to be taste.

I am going to go from worst to best in terms of flavor.

Campbell’s Well Yes! Creamy Cauliflower & Potato Sipping Soup

$1.80

One container: 110 calories, 4 g fat, 2 g saturated fat, 17 g carbohydrates, 4 g sugar, 2 g protein, 2 g fiber, 650 mg sodium, 4 Green, 4 Blue, 4 Purple WW SmartPts

This option by Campbell’s is in a little cup that you heat and serve. I was a bit terrified that I was going to set my tongue on fire with this method as you drink it like a sippy cup.

The soup itself was tasteless and reminded me of the texture of baby food. In all of my years of food tasting, this had to be one of the worst products that I have ever tried.

FAIL

Progresso Light Savory Vegetable Barley

$2.80

One can: 130 calories, 1 g fat, 2 g saturated fat, 30 g carbohydrates, 7 g sugar, 5 g protein, 9 g fiber, 1110 mg sodium, 3 Green, 3 Blue, 3 Purple WW SmartPts

This is a very low calorie soup and it could have been amazing but it tasted like the can. The vegetables were mushy and it was incredibly salty. I would eat this but only in an emergency.

FAIL

Amy’s Organic Light in Sodium Lentil Vegetable Soup

3.50

One can: 270 calories, 7 g fat, 1 g saturated fat, 41 g carbohydrates, 8 g sugar, 11 g protein, 8 g fiber, 540 mg sodium, 6 Green, 6 Blue, 6 Purple WW SmartPts

Lentil soup is one of my all time favorites and I think it could be great from a can. This soup was good - it had chunks of vegetables, lentils, and a good flavor BUT it tasted like it needed salt. I know it is low sodium so I am wondering if they needed to up the level of other spices to make it less bland.

If I had some pesto, I think it would be a good addition to make it quite good.

PASS

Rao’s Vegetable Minestrone

$6

One jar: 180 calories, 1 g fat, 0 g saturated fat, 37 g carbohydrates, 8 g sugar, 6 g protein, 5 g fiber, 1210 mg sodium, 4 Green, 4 Blue, 4 Purple WW SmartPts

It makes me sad that this has 1200 mg of sodium and costs $6 because it is a tasty bowl of soup. If you grated some Parmesan on the top, you might not have known it came in a jar. I suppose you get what you pay for - pretty good soup. I will have this on hand in case I get sick and can’t make my own soup.

PASS

Auga Three Lentil Soup

$3

One package: 240 calories, 7.5 g fat, 1.0 g saturated fat, 30 g carbohydrates, 5 g sugar, 12 g protein, 7 g fiber, 1000 mg sodium, 6 Green, 6 Blue, 6 Purple WW SmartPts

Ingredients: water, various lentils, carrots, potatoes, spices, canola oil, rice flour, sea salt

I shared the ingredients because it was the shortest list and speaks to the simplicity of this soup. I don’t know if Auga is nationwide or if there are other bags of soup out there but I will tell you that I was turned off by the prospect of squeezing my soup of a pouch.

Turns out the pouch (from the package):

creates significantly less carbon dioxide emissions when compared to a can.

This product is made in Lithuania which also was different. It is organic and vegan friendly.

What did I think? This was the best by far. I didn’t know that healthy canned soup technology had gotten so good!

The sodium is still high but the soup was delicious. For $3, you can’t go wrong.

BEST

What are your favorite healthy canned soup options? Please share!

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11 Comments:

All these soups are way too high in sodium. Have you come actoss any healthy soups with lower sodium ?

on January 24, 2021

Good Morning

Good reviews. Making soup is so easy. But like most a break fron doing it yourself is nice. I need low sodium so it is hard to find anything premade.

on January 24, 2021

@Michele - the only brand that I reviewed that was low sodium is Amy's Low Sodium - but even that isn't truly low in sodium. I think that it is hard when you can something to make it taste delicious without salt. The freshness that you get with homemade soup allows for other flavors. Thanks for your question!!

on January 24, 2021

I like Amy’s Chunky Vegetable. But truth is nothing is better than homemade.

on January 24, 2021

I like Progresso light soups, especially their clam chowder. When I want something hot for lunch and just don’t feel like cooking. It’s my emergency go-to.

on January 24, 2021

Snack Girl, since SODIUM is a great concern for most healthy eaters ISN’T IT TIME FOR YOU TO CONDUCT A COMPREHENSIVE TEST OF THE MOST FLAVORFUL SPICE BLENDS/PRODUCTS ON THE MARKET FOR YOUR FOLLOWERS? Spice blends can boost flavor WITHOUT high amounts of sodium HOWEVER THEY CAN BE FAIRLY EXPENSIVE SO IT WOULD BE HELPFUL FOR YOU TO DO THE EXPERIMENTATION FOR US. Thanks in advance and looking forward to your reply.

on January 24, 2021

Healthy Choice Chicken Noodle and HC Chicken Rice, 1 can 180 calories, 780 sodium, 24 carbs, 14 protein, large chunks chicken.

on January 24, 2021

ALTHOUGH WE ARE CONCERNED ABOUT TOO MUCH SODIUM, ISN'T IT TRUE HAVING NOT ENOUGH SODIUM CAN BE HARMFUL TO YOUR HEALTH ALSO? HOW MUCH SODIUM SHOULD WE CONSUME IN DAY? I TOO LOVE MY CAN SOUPS WHEN I DON'T HAVE ANY HOME CHICKEN SOUP. THANK YOU FOR ALL THE ABOVE SNACK GIRL "YOUR RIGHT ON BALL, OOPS SOUP" BLESSINGS OF GOOD HEALTH, BE SAFE, TO ALL & LOVED ONES. ANNETTE [ANTONETTA

on January 24, 2021

Omg! I can’t believe any of these soups are healthy. Look at the sodium in each!!! If you don’t have heart problems, you will after eating these! Thank you for your emails. I do enjoy reading!

on January 24, 2021

As a registered dietitian, I'd like to suggest Tabatchnick frozen soups. Though not canned, they are quick and tasty. Most of the varieties come in a box with two single-serving pouches, so it's easy to cook one serving, thereby avoiding the possibility of consuming the whole can (usually 2 servings, 2x the salt) of most brands.

My rule of thumb is to limit sodium to 600 mg/meal, 200 mg/snack for a total of 2400mg/day, the max for healthy people <age 50. So if the soup is the main part of the meal, up to ~600 mg would be acceptable. Round out the meal with fruit, salad, maybe a baked potato to minimize additional sodium. Servings are 7.5 oz wt, ~1 cup. Na = sodium.

1. Cabbage, 90 cal, 1g fat, 21g carb, 240mg Na

2. Vegetable, 80 cal, 2g fat, 17g carb, 350mg Na

3. Black bean, 220cal, 3g fat, 38g carb, 440mg Na

4. SW bean, 220cal, 5g fat, 36g carb, 480mg Na

5. Potato, 100cal, 2 g fat, 2g carb7. , 480mg Na

6. Tuscany lentil, 160cal, 0fat, 29gcarb, 480mgNa

7. Mushroom barley, 80cal, 1g fat,17gcarb, 500mgNa 8. Minestrone,110cal, 2 g fat, 19g carb, 510mg Na

9. Split pea, 140cal, 0fat, 34g carb, 530mg Na

This company also make truly low sodium soups (<140 mg/serving), but I have not tried them. BTW, a dash of vinegar, lemon juice, or hot sauce perks up the flavor of many soups.

on January 25, 2021

Well the way I cheat with the sodium is to drain the liquid from the can (sometimes ALL the liquid from the can) and then add in Low Sodium broth. It is still very tasty, but way less sodium!

on January 27, 2021


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